FRUITS VEGETABLES LOWER BLOOD PRESSURE

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Potassium and High Blood Pressure














Potassium and High Blood Pressure


The benefit of potassium on blood pressure was confirmed by the Third National Health and Nutritional Examination Survey (NHANES III). Published in the Archives of Internal Medicine in February 2001, data on more than 17,000 adults indicated that adequate potassium intake from fruits and vegetables can lower blood pressure. Results showed that a diet with 8.5 daily servings of fruits & vegetables (providing 4,100 mg of potassium) lowered blood pressure by 7.2/2.8 mmHg (systolic/diastolic) in people diagnosed with high blood pressured, compared to a diet providing only 3.5 servings of fruits & vegetables (providing 1,700 mg of potassium).

The recommended daily intake of potassium for all healthy adults is 4,700 mg.
- Bananas,
- Beans,
- Tofu and
- Potatoes are all rich sources of potassium.

Many fruits and vegetables are also good sources of potassium. Try baking, roasting or steaming when cooking vegetables. Avoid boiling as potassium leaches out into the water during cooking. Speak to your doctor before taking potassium supplements, especially if you have kidney related health problems.
In general, a diet that emphasizes fruits & vegetables, whole grains and low-fat dairy appears effective in shaving points off a blood pressure reading. In particular, shedding pounds, cutting down on sodium, boosting potassium intake and limiting alcohol are all proven ways to help control blood pressure.
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